Lava

Saturday Sep 30 2017


Please join us for our weekly Saturday community WOD at 8:15am. Great chance for you to meet some cool people and get know them better through some sweat and possibly shed a tear or two! See you there.
Have a great Saturday!
1.) Front Squat 4 reps every 90 seconds @ approx 65% for 6 rounds 
2.) Lava
Run 400m
30 Power Snatch 95/65lb
Run 400m
*3.) 5 rounds
10 GHD Sit-ups 
5 Free Standing Handstand Push-ups 
10 cal Assault Bike
Note: scale fshspu with 10 tripod to headstand 

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Free wod as well. 225 fs
5:24 @ 75#
FS 185# + Free WOD
High hang power snatch and bike .5 mile for 400. Push press for front squat at 95#. 3x5 strict pu and ring rows then 6 strict in a row 😊
6:40 row 500
Deads @315 for fronts. Knee tweaky. MU day 5 3+1+1
Up to 200 FS wod 6:10 at home 45lb DB power snatch who knows how far I ran
FS 120 5 mu
Free WOD + FS 75#
Front squat @ 125#
I WODed 235 FS then barbell
Snatches - 15, 8-7 / 215# Front squat / *3.) complete with Laura and Crystal / EMOM11 - 1 legless rope climb!
1800m ~ 25:00 {alt 50m free/50m kickboard {shoulder!!)}